The Science of Protein - Beef. It's What's for Dinner · The protein trend is driven by...
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1 The Science of Protein The Continued Exploration of the Impact of High-Quality Protein on Optimal Health
The Science of Protein - Beef. It's What's for Dinner · The protein trend is driven by increasing health concerns— consumers are looking for more protein to maintain healthy bones/對joints,
The Science of ProteinThe Continued Exploration of the Impact of High-Quality
Protein on Optimal Health
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The Following Will Be Discussed
1. What is Protein?
2. Evolution of Protein Research
3. Protein’s Role in Beneficial Health Outcomes
4. Current Protein Recommendations
5. Optimal Daily Protein Intake
6. Putting Protein Recommendations into Practice
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Protein: Read All About It!
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Presentation Notes
Protein is one of the biggest buzzwords in food and nutrition right now, and after this presentation you’ll know why.
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Consumer Interest Has Skyrocketed
• 91% of Americans think that it is important to get enough protein in their diets (IFIC, 2014)
• 57% of Americans consider how much protein is in a food or beverage before purchase (IFIC, 2014)
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Consumers have becoming increasingly interested in protein and its health benefits – but nearly a third are unsure about the daily protein recommendations. Most adults in the U.S. already get more than enough protein to meet their body’s demands but still nearly 80 percent of U.S. consumers want more protein in their diets and look to a wide range of sources to meet their needs. The protein trend is driven by increasing health concerns— consumers are looking for more protein to maintain healthy bones/joints, strengthen immune systems, and build muscle strength and tone while maintaining energy throughout the day. As health professionals, it is important to help consumers understand their protein intake needs by translating science into practical recommendations.
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What Is Protein?
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Protein Is Made From Amino Acids, Which Are Essential Building Blocks for the Body
• Amino acids play numerous roles in the body, including:
• Structural
- Build, maintain and repair muscle
- Build stronger bones
• Transport
- Deliver oxygen to tissues
• Immune boosters
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Protein and Amino Acids Have Life-Sustaining Benefits• There are 20 amino acids needed for the body to make
proteins
• Benefits include:
• Providing energy
• Building better brains
• Aiding the metabolism of other nutrients
• Promoting feelings of satiety/fullness
• Managing weight
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Amino Acids Are Classified as “Essential” And “Nonessential”• Essential: The body cannot make essential amino acids, so we
must eat them in the diet
• Essential amino acids stimulate and support muscle protein synthesis, which allows the body to make new muscle and repair old muscle
• Nonessential: The body can make these, so they don’t have to be consumed in the diet
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Essential and Nonessential Amino Acids• 9 essential amino acids:
Proteins Are Classified as Either “Complete” or “Incomplete”• Complete proteins contain all of the essential amino acids
• Incomplete proteins are missing one or more of the essential amino acids
• Complete proteins are considered “high biological value”
• High biological value proteins contain all of the amino acids in a proportion similar to what is required by humans
• Easy for your body to fully digest, meaning that all of that essential protein is available to be absorbed and used by the body
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Animal Sources and a Few Plant Sources Provide Complete Proteins • Complete proteins include:
• Meat, including beef, pork, chicken and fish• Eggs• Dairy, including milk, cheese and yogurt• Quinoa• Soy
• Incomplete proteins have a lower biological value and are found in other plant sources:• Beans and legumes• Nuts and seeds• Whole wheat• Rice
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There are some more obscure protein sources like buckwheat and amaranth as well. And protein can be found in vegetables but keep in mind the quantity that would need to be eaten to get adequate protein from vegetables.
Top Sources of Protein in the American Diet: Poultry and Meats
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Where do Americans get the most protein in their diets? While reducing energy intake was a major focus of the 2010 DGA, it is noteworthy that poultry and meats, the top two dietary sources of protein, were the 6th and 12th ranked sources, respectively, of dietary energy intake a survey (NHANES). Both poultry and meats contributed less than 4% to total daily energy intake. In contrast, breads, rolls, and tortillas were the 4th largest contributors to protein intake, but the leading source of dietary energy, contributing 7% to total energy intake. (NOTE: Grain-based mixed dishes include rice and pasta dishes such as rice and beans or mac and cheese.)
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Achieving Nutrient Adequacy Via Commonly Consumed Protein Foods
Phillips, SM et al. Commonly consumed protein foods contribute to nutrient intake, diet quality, and nutrient adequacy. Am J Clin Nutr. 2015 Apr 29. pii: ajcn084079. [Epub ahead of print]
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Food sources of protein not only differ in their protein content, but also in providing other essential nutrients. Experts recommend consuming a variety of nutrient-dense protein foods, both animal- and plant-based, within calorie needs to help meet recommendations for protein and other essential nutrients. Although plant-based, lacto-ovo vegetarian and vegan USDA food patterns generally meet all goals for nutrient adequacy, increasing plant products in these food patterns reduces overall protein levels. Failure to consume nutrient-dense foods, in particular nutrient-dense protein sources, makes it difficult to meet recommended dietary goals for various nutrients. Commonly consumed food sources of protein are also significant sources of essential nutrients – such as calcium, vitamin D, potassium, dietary fiber, iron, and folate, which have been identified as nutrients of ‘concern’ (i.e., intakes are often lower than recommended).
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Protein from Lean Sources: Portion Comparisons
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CONCEPT IMAGES
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Protein Research
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Continuing the Exploration of Protein on Optimal Health
Exploring the Impact of High-Quality Protein on
HealthEvaluating the Role of
Protein in Public Health
2007 2013
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Extensive Research Emerged From Protein Summit 2007
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The Protein Summit opened the door for the potential to shift recommendations of protein intake from simply preventing dietary deficiency to actually optimizing health through this nutrient. The results of this Summit, including breakout discussions, were covered in a supplement submitted to the American Journal of Clinical Nutrition (AJCN) consisting of nine papers capturing key learnings particularly related to the importance of higher protein intakes on various health outcomes such as weight management, diabetes, and cardiovascular disease. This supplement has been downloaded more than 140,000 times. The first Protein Summit proved to be a tremendous success in advancing the dialogue on protein’s role in health and in debunking myths that Americans consume too much protein.
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Body of Evidence on Role of Protein in Promoting Health Continues to Grow
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Consumer demand for protein
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Continued Exploration of Protein on Optimal Health at Protein Summit 2.0• Discussions identified effective strategies to help health
professionals translate protein science to optimize their clients' protein intake for health and combat misperceptions related to protein
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Five years later, Protein Summit 2.0 was conducted in response to discussion among the original Protein Summit leaders, who agreed a new forum was necessary to address research and environmental shifts that had evolved since the first summit was held in 2007. The Protein Summit 2.0 convened more than 60 nutrition researchers and thought leaders to review and discuss new research on protein and its role in public health.
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Meeting Proceedings Advance Science and Detail Protein’s Role Optimal Health • A supplement to the June
2015 edition of the American Journal of Clinical Nutrition contains five comprehensive reviews from presentations and discussions from Protein Summit 2.0
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Knowing the important role in scientific literature that the first supplement played, the Steering Committee members developed meeting proceedings for publication in the American Journal of Clinical Nutrition – now available as a supplement to the June 2015 issue. Protein Summit 2.0 included detailed research panel presentations and robust discussion on how to advance the science and identify pathways to help people optimize protein intake for health. Topics published as supplement included protein’s role in: Weight management, including satiety and healthful diet adherence Lipid and glucose function, as well as its impact on renal function and bone health Healthy aging, including prevention of muscle loss and sarcopenia management Building healthier protein-rich diets within calorie goals
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Supporting Protein’s Role in Beneficial Health OutcomesSupporting Protein’s Role in
Beneficial Health Outcomes
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Significant research shows that some people can lose and maintain a healthy weight, support a healthy metabolism and age more vibrantly when they consume more high-quality protein, within calorie goals. Additional research supports the potential to shift recommendations of protein intake from simply preventing dietary deficient to actually optimizing health through this nutrient. We know there’s an opportunity to make the case for more protein – for specific health benefits and for specific health groups or at certain life stages.
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The Role of Protein InWeight Loss and Maintenance• Eating more protein, as part of a reduced-calorie
diet, can support weight loss and maintenance by:• Boosting metabolism• Controlling/curbing appetite • Helping the body retain muscle while losing fat
Science suggests that a good goal for total protein intake, as part of a reduced-calorie diet, is about 1.2-1.6 grams of protein per kilogram of body weight, mostly from high-quality sources.
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Eating more protein, as part of a reduced-calorie diet, can support weight loss and maintaining a healthy weight by boosting metabolism, curbing appetite and helping the body retain muscle while losing fat. Considering the obesity epidemic, strategies to effectively achieve and maintain a healthy body weight are a public health priority. Shorter-term, tightly-controlled feeding studies support the benefits of higher protein, weight loss diets compared to similar lower protein diets. Specifically, higher protein (i.e., 1.2 to 1.6 g/kg/day), weight loss diets result in greater losses in body weight and body fat, preservation of lean body mass, and reductions in triglycerides, blood pressure, and waist circumference. Recent attention focuses on protein-induced satiety (feeling of fullness) as a potential mechanism to help explain protein's weight management benefits, as evidence indicates higher protein meals enhance satiety. Whether this leads to subsequent reductions in food (caloric) over the course of a day or longer intake is under investigation. The long-term (≥ one year) effects of higher protein diets on weight loss and prevention of weight regain are inconsistent. This may be explained in part by the difficulty in adhering to higher protein diets over the long-term.
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Defining Meal Requirements for Protein to Optimize Metabolic Roles of Amino Acids• Eating high-quality protein foods helps support a
healthy metabolism, which can help optimize health by improving markers of health.
• The body’s ability to effectively use the amino acids found in dietary protein can decline with age and with reduced physical activity.
Eating about 20-30 grams of high-quality protein at each meal can help support a
healthy metabolism to improve markers of health.
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Researchers suggest that the metabolic roles of individual essential amino acids should be considered in determining dietary protein goals for optimal health. Research findings support the importance of consuming high-quality protein with optimum ratios of essential amino acids at every meal throughout the day for metabolic health. Individual essential amino acids act as metabolic signals influencing protein synthesis, inflammation responses, and satiety, among other metabolic functions. Leucine, an essential amino acid found in higher amounts in animal than plant proteins, has a unique role in stimulating skeletal muscle protein synthesis and may improve satiety and insulin sensitivity. Physical inactivity (e.g., short-term bed rest due to hospitalization or illness) and advancing age reduce the efficiency of essential amino acids for muscle protein synthesis, thereby increasing the minimum amount of protein needed per meal. Consuming 20 to 30 g of protein per meal optimizes skeletal muscle synthesis, and at three meals per day results in intakes well below current estimates for safe upper levels for protein or essential amino acids for healthy persons.
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Protein and Healthy Aging
• Eating more high-quality protein combined with regular physical activity can help slow or prevent sarcopenia, the gradual muscle loss associated with aging.
Consuming between 1.0-1.5 grams of high-quality protein per kilogram of body weight (or 0.45-0.68 grams per pound of body weight)
evenly throughout the day may be most effective to maintain muscle and support a
healthy, vibrant life.
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A new perspective to help reduce risk of sarcopenia (muscle loss) is to increase high-quality dietary protein beginning in the middle years (~40 to 60 years) to maximize lean body mass before its decline and preserve muscle strength. Research findings support moderating and optimizing protein intake to help reduce older adults' risk of sarcopenia. Sarcopenia describes the gradual loss of muscle mass and function beginning in the middle years that can lead to frailty, increased risk of falls, and difficulty performing daily activities. A blunted responsiveness of muscle protein synthesis to dietary protein may contribute to older adults' need for increased protein intake. Consuming a moderate amount of high-quality protein (1.0-1.5 g/kg/day) evenly distributed at each meal/eating occasion throughout the day (i.e., ~20 to 30 g/meal), combined with physical activity (strength and aerobic), is suggested as an effective strategy to help slow the progression or prevent sarcopenia in older adults.
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Research Questions and Future Needs
• What is the sustained protein satiety effect over the long-term?
• What is the impact of dietary protein distribution at meals ?
• What are optimal levels of protein?
• What are the ideal types of protein-containing foods to help achieve nutrient adequacy?
• Should we be using the Protein Digestibility Corrected Amino Acid Score (PDCAAS) or the Digestible Indispensable Amino Acid Score (DIAAS) to evaluate dietary sources of protein?
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THIS SLIDE IS FOR NCBA/SBC But there is more research to be done.
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Current Protein Recommendations
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So, you may be asking: where did all of the attention come from? Protein research continues to evolve and it is critical to stay in the know to be able to separate fact from fiction in order to deliver science-based recommendations to your patients/clients. Before we dive into the state of protein science today, let’s take a look back.
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Recommended Dietary Allowance For Protein: 0.8 g/kg body weight/day • “An estimate of the minimum daily average dietary intake
level that meets the nutrient requirements of nearly all (97-98%) healthy individuals”
• Protein:
• Women: 46 g/day
• Men: 56 g/day
• Or 0.8 g/kg body weight/day
• Fat: • Not determined
• Carbohydrate:
• 130 g/day
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Increasing Dietary Protein may also be a way to support adherence to a healthful diet – especially if that diet is calorie-restricted. The Recommended Dietary Allowance (RDA) is “…an estimate of the minimum daily average dietary intake level that meets the nutrient requirements of nearly all (97-98 percent) healthy individuals” Protein: 0.8 g/kg body weight/day is the absolute amount calculated relative to body weight Protein: 46 g/day for adult women and 56 g/day for adult men is the RDA Fat: Not determined Usually fat is whatever is left over after calculating total caloric, protein, and carbohydrate needs Note that there is RDAs for specific fatty acids (i.e. omega-3 and omega-6) Carbohydrate: 130 g/day http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx http://www.nal.usda.gov/fnic/DRI/DRI_Tables/recommended_intakes_individuals.pdf
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Acceptable Macronutrient Distribution Range For Protein: 10-35% of total calories• The intake range “associated with reduced risk of chronic
diseases, while providing adequate intakes of essential nutrients.”
• Protein:
• 10-35% of total calories
• Fat:
• 20-35% of total calories
• Carbohydrate:
• 45-65% of total calories
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The Acceptable Macronutrient Distribution Range (AMDR) is the intake range “associated with reduced risk of chronic diseases, while providing adequate intakes of essential nutrients” Protein: 10-35% of total calories Fat: 20-35% of total calories Carb: 45-65% of total calories http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx
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Across all age groups and in both males and females, nearly 60 percent of the U.S. population meets the protein foods intake
recommendation.
“…intakes of protein (as grams/day) are adequate across the population and protein is not a shortfall nutrient.”
2015 DGAC Report Shows Americans Getting Adequate Protein
2015 DGAC Report. Part D. Chapter 1: Food and Nutrient Intakes, and Health: Current Status and Trends. WWEIA/NHANES data.
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Dietary Guidelines Advisory Committee. 2015. Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, to the Secretary of Health and Human Services and the Secretary of Agriculture: U.S. Department of Agriculture, Agricultural Research Service; 2015. Available from: http://health.gov/dietaryguidelines/2015-scientific-report
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Addressing Current Uneven Daily Protein DistributionNational Health and Nutrition Examination Survey (NHANES) data shows:• People consume more than 65% of their daily protein in a
single large dinner meal
• That leaves less than 35% distributed among other meals and snacks
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Did you know most Americans consume almost all (about two-thirds) of their daily protein at dinner?
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Total Protein 66 g
Cata
bolis
mAn
abol
ism
8 g
maximum rate of protein synthesis
8 g 50 g
Recognizing Typical Daily Protein Distribution
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This is what typical protein consumption looks like on any given day. Muscle protein synthesis averaged 25% higher when participants ate the evenly-divided protein diet than when on the diet skewed toward a protein-rich dinner. The difference was even observed as early as the breakfast meal where 10 grams was eaten on the skewed diet and 30 grams on the even diet. Most noteworthy was that this benefit of the evenly-divided protein diet persisted after seven days, suggesting that the body doesn’t simply accommodate to the continuous protein intake.
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Achieving Optimal Protein IntakesCa
tabo
lism
Ana
bolis
m maximum rate of protein synthesis
~ 30 g ~ 30 g ~ 30 gTotal Protein90 g
Repeated maximal stimulation of protein synthesis increase / maintenance of muscle mass
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A growing body of research shows it’s better to balance your protein intake over the course of the day, instead of eating it all at one meal. Preliminary research suggests that evenly distributing protein intake throughout the day to the tune of 20-30 g per meal at breakfast, lunch and dinner may be more beneficial than current protein consumption patterns because this intake pattern may optimize skeletal muscle synthesis and may aid in body weight management.
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Protein?
LowerRange (10%)
UpperRange (35%)
% Daily Calories as Protein
Is There A Case For More Protein?
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Emerging research supports moderately increasing protein recommendations beyond the RDA and balancing protein intake throughout the day.
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Two 41-year-old women, Amy and Betty, both weighing 125 lbs.Protein needed to meet the RDA:
125 lbs. / 2.2 kg/lb. = 56.8 kg56.8 kg x 0.8 g pro/kg = 45.5 g protein
• Amy is sedentary and consumes about 1,400 calories/day. If she consumes the RDA, what percentage of her calories will come from protein?
45.5 g protein x 4 kcal/g = 182 kcals182 kcals / 1,400 kcals = 13% kcals
• Observation: This percentage is within the AMDR, but on the low end
• Betty is moderately active and consumes 2,000 calories/day. If she consumes the RDA, what percentage of her calories will come from protein?45.5 g protein x 4 kcal/g = 182 kcals182 kcals / 1,850 kcals = 9.1% kcals
• Observation: This percentage is below the AMDR, which is particularly concerning because this woman is more active
Case Study Part 1: Protein Needs
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Here is a real-life example comparing two women of the same weight and age, but with differing physical activity levels, and, consequently, different caloric intakes. We know that higher levels of physical activity require higher intakes of protein form muscle maintenance, repair and growth. Takeaway: Since RDA is a function of weight and not caloric intake, when using the RDA alone to calculate protein needs, the final prescription may fall outside the AMDR. Thus, both RDA and AMDR should be used as tools to calculate and prescribe protein intake.
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Case Study Part 2: Prescribing Protein Intake
• We know she needs 45.5 g of protein to meet the RDA, but this is only 9% of her total caloric intake, which falls below the minimum amount recommended by the AMDR.
Betty: 125 lb. moderately active female consuming 2,000 calories/day
• Using what you know about the AMDR and Betty’s level of physical activity, how would you calculate her protein needs?
Estimated protein needs: ~20-25% total caloric intake
2,000 kcal x 20% = 400 kcal / 4 kcal/g protein = 100 g protein
2,000 kcal x 25% = 500 kcal / 4 kcal/g protein = 125 g protein
• Recommendation: Betty should consume between 100-125 g protein per day, which is above the RDA but still well within the AMDR
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Using what you know about the AMDR and her level of physical activity, the RD would use her discretion, but probably recommending between 20-25% calories of protein for a moderately active, 41 y/o woman. Takeaway: Both RDA and AMDR should be used as tools to calculate and prescribe protein intake. RDA gave us our minimum, but after comparing to the AMDR and taking what we knew about the client, we were able to prescribe an intake level that better fit her needs.
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Applying Protein Recommendations to Everyday Life
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Focus On High-Quality Protein SourcesConsume a variety of protein foods, but focus on high-quality sources of protein from nutrient-rich foods such as:• Lean meats• Poultry• Fish• Eggs• Low-fat milk/dairy products
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People who eat protein from high-quality, nutrient-dense foods every day are more likely to have an improved overall diet.
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A Look At Beef’s Caloric Advantage
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While it is important to consume protein from a variety of animal- and plant-based protein sources, animal proteins provide more and higher quality protein than plant foods. Also, fewer calories are needed to achieve adequate protein intake from animal-based compared to plant-based protein foods. High-quality protein found in animal-based foods such as beef, pork, poultry, fish, eggs, and dairy products is easily digestible and contains all of the essential amino acids in the ratio needed by the body. Although soy and quinoa are complete proteins, most plant-based proteins found in vegetables and grains are considered lower-quality or incomplete proteins because they are less digestible and deficient in one or more essential amino acids.
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Effective Translation of Current Dietary Guidelines: Understanding and Communicating the Concepts of Minimal and Optimal Levels of Dietary Protein
• Significant research shows that when they consume more high-quality protein within calorie goals, some people can:• Lose and maintain a healthy weight• Support a healthy metabolism• Age more healthfully
• On average, consuming between 20-30 grams of high-quality protein at each meal is associated with benefits for:• Improved metabolism• Healthy aging• Weight loss and maintenance, as part of a reduced-calorie diet
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Science continues to demonstrate that spacing protein intake throughout the day is more beneficial to improving the impact of higher protein intake on various health outcomes.
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Calculate the Amount of Protein Needed• Use the AMDR (10-35% of calories) and/or absolute amounts
of protein ranging from 0.8 to 1.6 g/kg/day to design practical diets to optimize protein intake based on health outcome goals
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Presentation Notes
Eating more protein as part of a reduced-calorie diet can support weight loss by boosting metabolism, curbing appetite and retaining muscle.
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Emphasize a Balanced Intake Approach
• Spread protein intake throughout the day at meals to increase the body's use of protein and optimize protein's health benefits
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Evidence shows it is important to consume protein throughout the day (at each meal) to meet your needs, improve satiety and preserve muscle. Researchers have known that consuming protein in balanced amounts at each meal is more beneficial to improving the impact of higher protein intake on various health outcomes.
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Take the Protein Challenge!
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It’s an all-too-common scenario: no time for breakfast, so it’s powdered doughnuts in the break room at 9 a.m. Two hours later and you’re ravenous again (shocker: those doughnuts didn’t do the trick!), so you hit the vending machine for something salty. Then it’s the candy jar at 2 p.m. Sound familiar? We’ve all fallen victim to the snack attack, but it’s time to take control of your appetite! Protein gives you the control you need to take on the day and make the right food choices. The 30 Day Protein Challenge is for anyone looking for a fun, step-by-step way to get an optimal amount of protein throughout the day. Join the Protein Challenge today. Visit BeefItsWhatsForDinner.com/proteinchallenge
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Use Tools and Resourceswww.beefitswhatsfordinner.com/proteinchallenge.aspx
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We invite you to try out the Protein Challenge first hand and also want to arm you with all of the necessary information, tools and resources to encourage others to participate as well. There is an easy-to-follow Protein Challenge Plan to help along the way. Use the 30 Day Food Diary to keep track of your food, hunger and moods to see how simple diet changes can make a difference. The Hunger Scale is another great resource to reference as you’re paying closer attention to your appetite. Finally, the Protein Cheat Sheet will help you identify how much protein you’re getting from a variety of popular protein sources. Make sure to join in the conversation online by using the #ProteinChallenge hashtag.
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Breakfast Lunch Dinner
Optimize protein intake throughout the day
Get Recipes for Satisfying Meals Delivering 25-30 grams of Protein
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Sign up to receive daily emails containing tips, recipes, meal ideas and encouragement.
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Final Thoughts• High-quality protein has unique benefits for health, especially
to achieve and maintain a healthy body weight, improve the way the body metabolizes food and support healthy aging
• Research shows that health benefits can be achieved by enhancing high-quality protein intake within daily calorie goals and shifting timing of intake more evenly throughout the day• The ideal protein intake is approximately 1.0 to 1.6 g/kg/day
(above the RDA but well within the AMDR for protein) and distributed throughout the day.
• Evenly distributing high-quality protein intake throughout the day, or about 20-30 grams at breakfast, lunch and dinner, is optimal to achieve health benefits
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Presentation Notes
The increasing body of scientific evidence supports protein intakes above the RDA. Ideal protein intake is approximately 1.0 to 1.6 g/kg/day (above the RDA but well within the AMDR for protein) and distributed throughout the day.
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Final Thoughts
• Failure to consume nutrient-dense foods, in particular nutrient-dense protein sources, makes it difficult to meet recommended dietary goals for various nutrients.
• Animal proteins provide more and higher quality protein than plant foods, often for fewer calories.
• Protein should be balanced with other nutrient-rich foods on the plate like fruits, vegetables and whole grains.
• Dietitians and health professionals should be encouraged to promote protein as the first choice in meeting energy requirements and to emphasize spreading protein intake throughout the day.
Presenter
Presentation Notes
While it is important to consume protein from a variety of animal- and plant-based protein sources, animal proteins provide more and higher quality protein than plant foods, often within fewer calories. Failure to consume nutrient-dense foods, in particular nutrient-dense protein sources, makes it difficult to meet recommended dietary goals for various nutrients.
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Thank You!www.BeefNutrition.org
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Thank you. We hope you are leaving with new information that can help you as you work with clients on their nutrition needs and goals. Additional tools and resources can be found at BeefNutrition.org.
